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A clear, practical walkthrough of the six healing sounds from Taoist qi gong, covering posture, breath, the order of the sounds and how to fit them into a busy day.

A ten-minute practice for busy days

Between work, traffic and family life, it can be hard to find time to switch off. The six healing sounds, a breathing practice from Taoist qi gong, take around ten minutes and can be done at home, at a desk or on a quiet bench overlooking the water on the Northern Beaches. This guide focuses on the how; it is aimed at beginners on the North Shore and beyond who want a simple routine.

Before you begin

• Sit upright on a chair or cushion, or lie down if you prefer.
• Relax your face, shoulders and belly.
• Breathe in gently through your nose.
• Make each sound on a slow, complete exhalation, emptying the lungs.
• Repeat each sound five times before moving on.
• Volume does not matter: whisper, breathe the sound, or simply hear it in your mind.

The sequence

Each sound is matched with an organ system from Traditional Chinese Medicine (TCM) theory, together with an element, a colour or image and an emotion. Qi gong tradition describes the sound as a soft vibration that massages the organ from within.

Step 1: "Sshh" for the liver

Pinyin xu. A wood organ, connected in TCM with the eyes and with anger; tradition says anger drives energy upward and can turn the eyes red. Bring kindly attention to the liver area under your right ribs and let tension go with the shush.

Step 2: "Haaaa" for the heart

Pinyin he, mouth wide. A fire organ whose emotion is joy and whose roles include circulation and mental clarity. Picture red and add an inner smile, letting frustration ease.

Step 3: "Hooo" for the spleen

Pinyin hu, said from the throat like "hoe". An earth organ involved in digesting and transforming food, traditionally burdened by worry, anxiety and overthinking. Imagine yellow around the stomach.

Step 4: "Sss" for the lungs

Pinyin si, tongue behind the teeth. A metal organ that breathes in the new and out the old, sensitive in TCM theory to the environment and to grief. Visualise white.

Step 5: "Chooo" for the kidneys

Pinyin chui, like blowing out a candle. A water organ tied to constitution, bones, reproduction, urination and longevity, and to fear. Picture dark blue or black.

Step 6: "Sheee" for the triple burner

Pinyin xi, voiceless. The San Jiao links the upper, middle and lower body and regulates fluids. Imagine warmth travelling from the top of your head down through your feet.

Making it a habit

Try linking the practice to something you already do, such as after brushing your teeth at night. If you want feedback on technique, online tutorials are a starting point and a qi gong teacher can refine it further. This is a relaxation practice and does not replace medical advice; see your GP about any physical or mental health condition.